DW's Journal

[BendtheBar]

Originally Posted by DieselWeasel

- I went back to using a wider grip with my pinkie fingers on the rings.

Nice workout Max. Regarding bench, how much on an adjustment (movement) was this for you?

[DieselWeasel]

Tony, people already think I'm insane over there without wearing an Ozomba mask while I lift. LOL

Thanks, gaspers.

Steve, I was going approximately a thumb length into the knurling when doing the close-grip work. Now my pinkies are on the rings, so it's not extremely wide, but the difference is significant.





11.03.10

Squat: 365x3,3,3 and 345x5,5

- I lowered the training 1RM for Smolov from 425 to 405 after the Monday session, but this was still grueling and brutal as hell. I barely got through it, mainly because my lower back was sore from Monday, due to using too much back during the squats in that initial workout.

Seated Cable Row: 230x8,7,6





11.06.10

Squat: 325x4,4,4,4,4

- My left elbow was hurting from tendinitis about halfway into these working sets, but I pushed through the pain, finished the squats, and completed the other two movements for this session, after the squat.

Cheat Curl and Push Press: 155x1,1,1,1,1,1

- I did six singles with 88.5% of my 1RM, which is 175.

Neutral-Grip Pull-Up: BW+45x10,7,4

- I wanted to do more reps for the 2nd and 3rd sets, but I can try to improve that next time I do pull-ups, unless I do a few sets with BW+60 instead of BW+45x10,9,8 or 10,8,6.




^ This was the finished charcoal sketch that someone drew, using me as the portrait model, where I work. The earlier pic that I posted was done by the same person.

[big_swede]

Strong squats and good workouts DW! How long is your squat cycle, and what are your estimated post cycle 1rm (%) ?

[DieselWeasel]

Thanks, big_swede. This Smolov program ends with the taper week, leading up to my next powerlifting meet on December 4th. I think that I should be good for a 450-455 squat at the meet, unless I limit my 3rd attempt to 440, my recent PR in the gym, which I got at the end of the base cycle.





11.08.10

Squat: 365x3,4,4

Paused Bench Press: 230x1,1,1,1,0

- I failed the 5th single attempt near the end of the lift. My left elbow tendinitis was very painful during this session and the following one, so I'm glad that I was able to successfully do those first four paused singles. My paused PR is 240, which is also the same as my touch-and-go PR.





11.10.10

Squat: 365x3,3,3 and 385x3

Seated Cable Row: 240x6,6,6

[IronManlet]

You might find it easier to cheat curl the weight if you use your pulling momentum from the floor.

Like this:

YouTube - Reverse Power Clean 330 pounds

YouTube - Reverse Power Clean 330 pounds

[Bodybygamma]

I am going to nickname you Body-by-Smolov! SFW!

[DieselWeasel]

Thanks for the suggestion, Daniel.

Tony, as long as it's not Death By Smolov, I'm fine with that. LOL


11.13.10

Squat: 365x5,5

- I was supposed to do four sets of five reps, but I barely got through those two sets, so I shut it down. 365 felt much heavier today.

Cheat Curl and Push Press: 160x1,1,1,1,1

(15lbs under my 1RM of 175)

Neutral-Grip Pull-Up: BW+60x6,6,6




11.15.10

Squat: 355x5,5,5,5,5

- I adjusted the weight down by 10lbs and finished all five sets.

Bench Press: 200x5, 190x5, 180x5, 170x5, 160x5

- The fifth rep of the set with 200 was tough to finish, but I got it.




11.17.10

Squat: 385x3,3

Seated Cable Row: 240x7,7,7


11.20.10

Squat: 385x3,3,3,3

Cheat Curl and Push Press: 165x1,1,1,1

(10lbs under my 1RM of 175)

Neutral-Grip Pull-Up: BW+75x5,5,5

[BendtheBar]

Originally Posted by DieselWeasel

Squat: 385x3,3

Intense work. This log is epic win.

How many warmup sets you doing before your working sets each day?

[DieselWeasel]

Thanks, Steve! I usually perform five progressively heavier sets before my work sets. For example, it might go something like this: 135x6, 205x5, 265x4, 315x3, 355x3, then triples with 385.


Smolov Intense Mesocycle
Week 4, Session 1

11.22.10

Squat: 365x5,5,5,5,5

- I was totally exhausted after those squats, besides my elbow bothering me, so I didn't do anything after that.




Smolov Intense Mesocycle
Week 4, Session 2

11.24.10

Squat: 360x3,3,3,3

- There was nothing too tough here because the reps were lower for this percentage of my 1RM. Also, I lowered the working weight of this session by 5lbs, along with the final two training days.

Paused Bench Press: 235x1,1,1,1

- This was good because my old 1RM, both paused and touch-and-go, is 240.


Smolov Intense Mesocycle
Week 4, Session 3

11.27.10

Squat: 380x4,4,4

- This was definitely a rep PR.

Neutral-Grip Pull-Up: BW+90x5,4,3




Smolov Taper Week

11.29.10

Squat: 340x4,4,4,4

Bench Press: 205x5, 195x5, 185x5, 175x5, 165x5

- These were touch-and-go, unlike the paused singles that I've done during the weeks between these 5x5 descending sessions.

Seated Cable Row: 250x6,6,6

- This was the final training session before my upcoming meet on Saturday, December 4th.

[BendtheBar]

Originally Posted by DieselWeasel

Squat: 380x4,4,4

- This was definitely a rep PR.

You've officially passed me up. My squat is dropping right now.

Best of luck at the meet. Let us know the results as soon as you can so I can post them on the board.